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June 8, 2012 Posted by | Performance Library | , , , , , , , , , , , , , , , | 61 Comments

Ultimate Sexual Health & Performance™

BookFrom: Ron

Date: Tue, 20 Jan 2009
To: John Abdo <>
Subject: Ultimate Sexual Health & Performance™

Hi John,

I have read about a third of the book so far…GOOD STUFF!   Exactly what I wanted to understand.   This will be a big hit.   There are sooo many guys out there that just don’t know.   Also I was even surprised to read about the soy product affects.    Hmm.   I use soy milk with my bran flakes every day…… No dairy at all!

I’ll keep in touch.



—– Forwarded Message
From: John Abdo
Date: Tue, 20 Jan 2009
To: ron
Subject: Ultimate Sexual Health & Performance™

Hello Ron:

The soy might not hurt you all that much, but given the reason why you’re reading my book, it would be wise to (at least) cut down a bit, and especially get the lowest fat versions you can find.  Men also need estrogen but the growers and distributors of soy have done a terrific job at marketing this product and, in my opinion, it’s over rated but, nonetheless, is a healthy natural food. You might want to try Lactose Free NonFat Milk, or brand name Lactaid, much better if your stomach tolerates it.

Little adjustments like these can help to re-set your entire metabolism.

Keep in touch. Good luck to your greater half as well!

John Abdo
Creator, Ultimate Sexual Health & Performance™
From: ron
Date: Wed, 21 Jan 2009
To: John Abdo <>
Subject: Ultimate Sexual Health & Performance™

Hi John,

Well said…. and my next purchase will be lactaid.

In further reading today…I have book marked pages 100- 103.   Testosterone…

Very interesting…wow!   The average “Joe” out there really do not have a clue about this!

As I look back on my years….  In school I was really never into sports, running, lifting,  etc..    Music and arts were more interesting to me.   Even though I tried sports…and quite clumsy at best…just wasn’t for me.  I felt bad about that ….cause my 2 older brothers (9 – 10 years my senior) were both star athlets in High School.

Could it be that levels of testosterone are less even at that early age?   I will check with my Dr and the exam results from my December 22nd checkup.


From: John Abdo
Date: Wed, 21 Jan 2009
To: Ron
Subject: Ultimate Sexual Health & Performance™

Hey Ron:

Choosing music and arts over sports doesn’t necessarily mean lower testosterone, just preference, ambitions and, as a kid, peer influence.  Let me challenge you to ask your doctor some questions you never asked him before, now fully loaded with the information from the book. This will help you because it helps the doctor, a two-way street, and the better you communicate with him then better, and more expedient, he can treat you.

Think Up!
From: Joel
Date: Tue, 20 Jan 2009
To: John Abdo
Subject: Re: Ultimate Sexual Health Newsletter-Hormonal Fuel Tank

Getting into the book, so far so good. Do you suggest I get a blood test (Hormonal Fuel Tank)?

I actually made love to my wife.  I assumed I would be stronger since it had been a week, it was not. Took a while. I am not willing to tolerate it.  I have changed some of the things I eat already.

Just want to thank you again,


From: John Abdo
Date: Tue, 20 Jan 2009
To: Joel
Subject: Re: Ultimate Sexual Health Newsletter-Hormonal Fuel Tank

Hi Joell:

Getting a blood exam is always a wise thing to do, and will help steer you in the right direction. Utilize the discounts I’ve been able to secure with the Life Extension Foundation (see below), just give them a call and they can inform you how to proceed.

The Life Extension Foundation

Give everything a little more time, but be confident that changes are definitely being made on a cellular level, and will ultimately manifest in other areas in your body. Keep notes, and send me another email soon.  You deserve to be the absolute best you can be.

John Abdo


androzene - 90 copy

June 8, 2012 Posted by | Performance Library | , , , , , , , , , , , , , , , | Leave a comment


The Benefits of Fitness

By John Abdo


Physical fitness has skyrocketed in the last few decades.  There are greater numbers of individuals performing various activities in attempts to enhance physical appearance, athletic performance, psychological states of well-being, and the overall quality of life.  Clinicians of all sorts, athletic trainers, physical therapists and body sculpturing specialists are prescribing the fitness lifestyle as the remedy for premature aging, obesity, muscular weakness, stress, fatigue, insomnia, hypertension, immune system dysfunctioning, headaches, joint ailments, depression, metabolic disorders, skeletal imbalances, poor circulation, and many others.

With all its growing enthusiasm and awareness people still need education and t remain committed, they require motivation. Here’s some information that keeps people dedicated to taking better care of themselves.


            Every physical and psychological function requires energy.  If we had no energy we simply could not function or exist.  We obtain our energy from the foods we consume as they supply varying levels of energy.  Food energy is calculated in measurements known as Calories.  When we eat we’re supplying our bodies with caloric sources of fuel that make everything we do happen.  We release this energy by: 1) Moving; all physical activities, 2) Thinking; all psychological functions, and by, 3) Metabolism; the operational and recuperative functions of the body.  Of these three, Moving, “physical activities”, requires the greatest supply of energy to conduct its chores.  Metabolism, on the other hand, burns plenty of calories after the body has been stimulated with activity relying on additional calories to fuel the body’s reparation process.

“Thinking” is also an energy burner.  Our minds require energy to operate, but those who are experiencing the effects of being overweight cannot merely rely on this activity source for ample caloric elimination.  People who are depressed, angry, bitter, and easily agitated, burn a tremendous amount of energy. There are those however, who while imprisoned by negative thoughts try to combat and/or alleviate their pessimistic emotions by gluttonizing on pleasure-filled tasting [junk] foods, drugs and other deviant activities.  So even though they’re burning calories in their hypertensive state, the kinds and amounts of foods they’re consuming simply overloads their systems.


            [We need to keep a clear understanding that food is fuel and fuel is energy in the form of calories.  So whenever I’m talking about food, fuel, energy, or calories, basically, they’re all synonymous].

Each of us possess a specific rate of metabolism which converts food into energy for activity, the operational functions of life, and the repairing of damaged tissue.  This conversion/reparation process is always operating whether we’re active or sedentary.  The goal then of the athlete and health and fitness enthusiast is to periodically expend the effort with exercise or activity then allocate ample time to recuperate.  This cyclic process allows the body to burn off more calories both during exercise and the post-exercise metabolic periods.  So those who believe the fat-burning, strength-building, health-promoting benefits of fitness are confined to the actual times they are exercising are in for a big surprise!  The benefits of exercise extend well beyond cool-downs as metabolism takes the baton and runs its operation of repair that is fueled by calories.  In other words, we can lose fat while we’re doing nothing at all, that is, after you’ve performed something that stimulates the body in the first place. I call this metabolic momentum!


            Those who partake in an active lifestyle develop a greater number of benefits than initially expected.  Even though their intentions may be to reshape their bodies and lose some excess body fat, or increase the quality of their daily lives, fitness will not confine itself to just these benefits.  The fascinating fact about activity participation is that it produces a positive psycho-physiological chain-reaction influencing the entire being, as well as ones’ overall lifespan.


Many individuals engaged in physical fitness for the sole purpose of increasing their levels of energy.  The process of energy enhancement is scientifically complex, but a relatively simple one to apply.  All one has to do is perform an adequate amount of activity; without overdoing it, and eat correctly; Mother Nature takes over from there.  Since muscles are metabolically active, while fat is inert, those who are more physically fit and stronger are those who develop higher metabolic rates turning their bodies into fat-burning machines that possess incredibly high levels of energy.

The Mind & Nerves

The relationship between fitness and knowledge blends nicely especially when one understands how their own body performs under various conditions.  Consistent participation in activities develops a harmonious communication between the mind and body.  And with our nervous system headquartered in our brain, this intricate system relays electrical mental impulses messengering this data to various body tissues.  When an action is requested or required, the brain will consent to the demand by commanding an immediate impulse.  For those who are unfit, the deliverance of such commands has no assurance for accurate delivery, or may become delayed by weak mental signal-sending abilities.

Thinking makes us smarter, and activities force us to be thinking above the norm.  When we’re having fun performing our activities, we are happily thinking, and developing higher levels of fitness at the same time.  The better fit we are the better we can think and concentrate. The body is more alive.

Muscles & Bones

Our bodies are literally held together by a network of over 600 muscles and their relative tissues (i.e., tendons and ligaments).  Weakened muscles cannot hold our skeleton in proper alignment as the body shifts out of its natural position.  Our skeletal network is comprised of over 200 bones that rely on muscles to remain postural and functional. If we had no muscles at all our skeleton, and all its bones, would fall right to the floor.  So as our muscles strengthen with activity the better our bodies will be held together, and the better we move.

The Heart

You’re aware that the heart is a muscle?  It is!  In fact, the heart is a muscular pump responsible for the distribution of blood to all areas of the body.  When we are involved in activity, our hearts beat at accelerated rates.  This acceleration stimulates strength benefits to the heart similar to other muscles while increasing the supply of nutrient-rich blood to all tissues and organs throughout the body.

The Lungs

As the heart beats faster while we’re active so does our rate of breathing, or respiration.  Oxygen is our life-supporting gas that we cannot do without for very long.  We can go without food or water for days, but without oxygen we can’t last more than a few minutes.  As our respiration (breathing rate) increases, our lungs expand and contract beyond normal [or resting] capacities.  The lungs are two elastic-like sacks that collect the air we breathe.  As we inhale, the lungs absorb usable oxygen, and then as we exhale, eliminates toxic gases.  Millions of tiny holes called alveoli allow the oxygen to seep into our bloodstream from the lungs feeding the body with this most precious life source. The better we can breath, and the more oxygen we get into our tissue, the stronger we become.

Your Looks

Looks?  Certainly!  When you become active the benefits don’t stop below your chin.  Your face receives a tremendous number of benefits as well.  Since sedentary muscles become weak and sag, facial muscles are no different.  When your body muscles are strong and firm, your facial muscles often follow the same pattern of progression.  While you exercising you’ll notice that your facial muscles acquire a great workout.  To prove my point, try looking someone straight in the face while they’re doing a set of pushups or lifting weights. While they’re in a state of exertion their facial muscles twist, pucker up and contort during their exercise as the muscles of the face tone themselves at the same time.


It’s easy to postulate that the better you take care of yourself the stronger, healthier and more energetic you become. It’s also a fair assumption, which many anti-aging and longevity communities believe as fact, that by increasing the quality of daily living ensures extension of lifespan. The investment needs to be made early to yield health and longevity benefits. Pay now and enjoy the dividends of vibrant health as you continue to mature!

Keep Going!

Every once-in-a-while I’m asked, “John, when I reach my goals, can I quit?”. I promote fitness as a lifestyle, not a short-term plan. This is a way-of-life that enhances each of your days for the rest of your life.  Always maintain an active lifestyle and healthy mental attitude.  If you’ve reached your goals, be glorified with your accomplishments then shift over to a maintenance mode or, better yet, establish new challenges and strive to become an over-achiever!

I wish you the very best of health and success!

John Abdo


John Abdo is a former Olympic Strength & Conditioning Coach, Inductee into the National Fitness Hall of Fame, Award-Winning Health & Fitness Expert, and the author of the critically-acclaimed book Ultimate Sexual Health & Performance™. For more information please visit

This information contained in this article should not be construed as medical advice.

June 8, 2012 Posted by | Performance Library | , , , , , , , , , , , , | Leave a comment



Why are millions of men slowing down while millions of others are stuck in “pause” mode?


ANDROPAUSE is one of the newer names listed in medical dictionaries that, unfortunately, is also quickly becoming a household name. Andropause is synonymous with hypogonadism and impotence, best known for its 2-letter acronym, ED (i.e., erectile dysfunction). Andropause is a devastating and embarrassing condition that’s effecting millions of men through a down-regulation of natural sexual capabilities.

Similar to menopause in women, andropause, in general, is the weakening of a mans’ testicles, or gonads, with concurrent diminishing ability to produce testosterone and sperm. This is not a penis-only condition as it effects the entire male endocrine [or hormonal] system. Andropause relentlessly decreases the quality of a man’s life often times exerting negative consequences to their families, relationships and businesses.

The combination of two words, “andro” refers to androgen which is specific to the male hormonal or androgenic system. “Pause” is a stagnation or waning in hormonal health and genital functionality. Statistics reveal that over thirty million men in America and another 150 million-plus worldwide suffer varying degrees of andropause that manifest into a myriad of sexual disorders.

Undoubtedly reaching epidemic proportions, the bright side in all this is that there’s never been a better time in history to offer aid for those men who are slowing down or stuck in pause mode. Finally, we can say ‘Goodbye’ to the mannerisms of under-educated doctors from the past who would send our dads, uncles and granddads home with their tails between their legs. All this was after mustering up the courage to even bring up the topic in the first place. Can you imagine how powerfully nerve-racking that must of been? And to rub salt into the wound, many (most) doctors would respond by saying, “Go home Bob and get some rest. Your impotency is all in your (big) head!”.

Needless to say, men really don’t need a doctor to (officially) inform them that they’re having challenges “getting it up”; men already know that much. However, doctors are necessary to ascertain hormonal deficiencies while determining one’s overall health status both physically and psychologically. Based on all this data today’s men can easily implement strategic lifestyle modifications that boost and even “unpause” their andropause.

Suffice it to say, after decades of research into the fields of anti-aging sciences, human performance, sexuality and a countless list of others, I’m thrilled to have discovered a plethora of options for helping men restore normal sexual functionality. Viagra and its look-a-likes are modern day action-hero’s for sexually challenged men. These prescription-only drugs do have their places amongst the cornucopia of choices, but they’re synthetic, unnatural, and present an assortment of sickening side-effects, and they’re a penis-only Band-Aid that addresses the symptoms, or effects, all while ignoring the causes.

Some common causes for Andropause

  • Smoking (#1 cause)
  • Diabetes
  • Obesity
  • Stress and high blood pressure: hypertension
  • Drugs (the list is too long to post here)
  • Age-related hormone decline
  • Poor eating habits
  • Depression
  • Alcohol (excessive use)
  • Performance Anxiety: fear of failure and embarrassment

Here’s a few proven tips that will improve a man’s overall health and sexual vitality:

Admit it

It’s okay now to talk to your doctor about it. Move past all the machoism and disclose your sexual symptoms to a skilled sexual-health professional. Your big head must get squared away with this while you seek restitution of your sexual powers. Admitting any challenge or problem is the first step toward finding the solution. Even elite athletes confide in their coaches to correct weaknesses and flaws, while prudent businessmen seek wise counsel to convert struggling businesses into profitable enterprises.

Sexual Nourishment

It’s prudent to consume a higher percentage of healthy foods that support the trillions of cells in your body (and penis) with the nutrition that’s essential to function at full vitality. There’s a long list of natural supplements that reinforce our glands, hormones, and genital/reproductive anatomy, while correspondingly boosting sexual potency. It’s safer and far more potent to find a ‘formula’ that offers a mixture of numerous bio-active ingredients that circulates around the entire endocrine system than it is to rely on single ingredients. For instance, as a popular single-ingredient sex enhancer, many T-boosters are effective at boosting testosterone however they’re ineffective at preventing the conversion of testosterone into dihydrotestosterone (DHT); an obvious imbalance. Plenty of published cases explain that men using T-Boosters, and other single-ingredient sex enhancers, experienced hair loss, enlargement of their prostate glands, acquired irreversible gynocomastia (breast-like fatty deposits around the nipples), and seeing acne pop up all over their bodies. A great formula is designed to balance your body holistically.

Working It Out

Less of artificial or mechanical means, the only way a penis can achieve an erection is through an upsurge in blood flow. Blood is the major biological component that expands and hardens the penis liken to pumping fluid into an empty balloon. Since blood is distributed throughout the body and into the penile tissues through our circulatory vessels men are encouraged to include periodic aerobic exercise into their weekly schedules. Aerobic exercise is proven to pump blood all over the body while concurrently increasing the diameter and strength of the blood vessels. Specific to erections this increases the quantities and frequencies of nutrient-filled blood that enters into the penis.

Anaerobic, or strength exercise is especially important for stimulating the secretion of healthy hormones like testosterone and human growth hormone. These hormones are naturally manufactured by the body and released through what is known as a catabolic-anabolic metabolism. On a microscopic level, anaerobic exercise literally tears apart muscle and nerve fibers. This tear-down is scientifically known as catabolism. The idea of tearing yourself apart with the objective to build yourself up is a freaky concept for many people. But once people, especially performance-driven athletes, understand why they need to intentionally induce catabolism on a regular basis they passionately strive to experience this breakdown on a frequent basis. Once the body enters into a catabolic state the body naturally switches into to a reparation-mode that heals, repairs and rebuilds damaged cells, this is called anabolism. This cycle of tear-down and build-up; better known as the metaphor “no-pain, no-gain”, is necessary for maintaining muscle and nerve integrity, and contributing to improvements in sexual functionality.

Typically, depending on age and fitness status, three to five exercise sessions per week of combined aerobic and anaerobic conditioning is sufficient for most guys to develop then sustain strong, lean, functional muscles and circulatory health. All exercise triggers the natural production of endogenous hormones in our body that contribute to sexual desire, erection firmness and duration, and orgasmic frequency.

Realistic Expectations

For decades now, anti-aging and longevity experts have been touting, with strong conviction, that the aging process can be slowed down, and even reversed. Basically, we have two ages; 1) our ‘chronological age’ and 2) our ‘biological age’.  Chronological age literally means the number of candles you poke onto your birthday cakes, or the number of years you’ve been alive. On the other hand, biological age is the true and scientifically accurate age of your organs, tissues and cells; all 75 trillion of them. So if you’re 50 years old and follow a sexual health-promoting lifestyle it’s entirely possible to re-set your hormones and sexual performance abilities by ten, even twenty-plus years. Unfortunately, you’ll still be required to poke 50 candles onto your birthday cake however your hormonal blood profiles and performance abilities will indicate a much more youthful and potent man.

I wish you great health and success!

John Abdo


BookJohn Abdo is a Olympic Strength & Conditioning Coach, Inductee into the National Fitness Hall of Fame, Award-Winning Health & Fitness Expert, Award-Winning inventor of fitness equipment like The AB-DOer®, and the author of the critically-acclaimed book Ultimate Sexual Health & Performance™.  John is also the co-developer of the popular male-performance formula Androzene®. For more information please visit:

This article is offered as information only and is the opinion of the author and should not be construed as medical advice.

June 8, 2012 Posted by | Performance Library | , , , , , , , , , , , , , , , | Leave a comment

Protein & Sexual Health

Muscle, Weights, ProteinProtein & Sexual Health

In total, nutritional scientists claim there are 22 amino-acids (AAs) that are required by the body if a man is to live a healthy, productive and hormonally-fortified life. Of the twenty-two, 8 of these AAs are considered essential for human health. The term essential refers to the fact that it’s imperative a man consumes these (8) AAs on a consistently regular basis from food or supplemental sources, while the remaining (14) AAs can be produced, and/or synthesized, internally in the event they are not made available through external resources.

Proteins are complex molecular structures that are both fascinating and versatile. Most other nutrients contain carbon (C), oxygen (O), and hydrogen (H). Protein foods also contain COH but they uniquely possess a backbone of nitrogen (N). The more N a man’s body can obtain, and retain, the stronger and healthier he becomes.

When protein intake is adequate to meet a man’s normal daily requirements, and no more, most likely, he’ll be diagnosed as having a nitrogen equilibrium; average news. However, when that same man is deprived of adequate protein, especially the essential AAs, he’s likely to experience a negative nitrogen balance; bad news.

When a man is sick, injured, stressed or depressed, when he’s consuming too many drugs, smoking cigarettes, or being deprived of healthy nutrition, especially protein, his body innately shifts into a compensatory gear aimed to fulfill his nutritional voids and actually begins to cannibalize itself; the scientific term is catabolism, or tissue breakdown.

What’s actually occurring, on a microscopic level, is a breaking apart, or accelerated atrophying, of the body’s tissues that include the muscles, heart and lungs, and other organs. Since these body parts are storehouses composed of COHN, the body’s natural defense reaction to protein starvation is to locate its N sources by cleaving away the carbon, oxygen, and hydrogen. During this process the nitrogen is extracted from internal N-supplied tissues and organs, which is then used to feed the N-deprived tissues elsewhere in the body.

This is one of the reasons why many health and sports-training experts, including myself, recommend regular consumption of high-quality protein foods and supplements on a regular basis especially when the man is training hard, competing in a sport or enduring the rigors of sustaining a financially comfortable livelihood.

To take it up to the top notch, the ideal condition for all men to obtain is a positive nitrogen balance; GREAT NEWS! This simply means his tissues are receiving more protein, and retaining more N, than what he’s deficient in, or is excreting out of his body, so at the end of the day, at the end of the week, he’s stronger and more hormonally charged.

So how does all this play a role in a man’s sexual health and performance? Well, to start, protein is necessary to nourish a man’s glands, particularly his pituitary, hypothalamus, testicles, adrenals and prostate. I could stop there but let me take it one step further and add that protein is imperative glandular nourishment that both manufacturers then secrete natural anabolic and androgenic (sexual) hormones. In particular, the hormone responsible for stimulating high levels of libido, erection strength and stamina, and overall sexual performance; that would be Testosterone, or just ‘T’ as it’s referred to today.

Continue down the internal biological pathway and we notice positive and healthy influences throughout the man’s nervous system and circulatory vessels, especially those that stimulate his genital region. And, need I say, the chief residents of that region are his prostate, testicles and penis! When healthy, they’re a great group of guys to have around!

Men are also be pleased to learn that protein is needed to manufacture nitric oxide (NO), that wonder chemical that makes erections of penis possible in the first place. When obtained naturally, NO also plays a crucial role in genital sensitivity and orgasm. (FYI: The popular prescription erection pills on the market influence NO by blocking PDE-5, the erection-destroying enzyme, but these drugs do zilch for stimulating penile sensitivity or enhancing orgasm. Odd as it might sound; a man can have an erection but may not be enjoying it because it simply is insensitive to the experience.)

In review, I have found that many men’s eating habits tend to rely on excessively high carbohydrate consumption while they are dangerously devoid of either total protein or essential proteins. Combined with proper exercise, which kick-starts a man’s natural anabolic metabolism, eating sensible amounts of protein throughout the day and week will ensure overall health that contributes greatly to a man’s sexual prowess!

– – – – – – – – – – – –

For more detailed explanations on this and other sexual-health boosting topics, please refer to John Abdo’s doctor-endorsed book, Ultimate Sexual Health & Performance™. Available at


June 8, 2012 Posted by | Performance Library | , , , , , , , , , , , , , , , , , , , | Leave a comment

Physiology of an Erection

Physiology of an Erection:            Refer to ‘HPTA Illustration’

By John Abdo

The penis seems to have a mind of its own when men are experiencing andropause or hypogonadism. The mind-penis connection (big head/little head) becomes impaired through declining hormone production, insufficient circulation of blood and diminishing penile responsiveness, to name a few.

As youngsters, it was a ‘sure thing’ that a man’s little head would obey commands from his big head. The mere thought of sex, or something sexy, was adequate to excite our little buddy. However, as men age, unfortunately, the connection between the big head and the little head is often hindered delaying the onset of erections while also making erections more challenging to sustain.

But before we play the brain-blame game, let’s take a deeper look at erection physiology to better understand what’s really going on:

Obtaining then sustaining an erection is made possible through a highly complex chain of psycho-biological processes that are under the control of the brain, hormones, nervous and circulatory systems, spinal column, testicles, prostate, and, of course, the penis. As a result of the thought of sex and/or a physical sexual sensation [sensuous touch], the Hypothalamus gland secretes an incredibly potent glandular-stimulating hormone called Gonadotrophin Releasing Hormone [GnRH]. GnRH rushes out of the Hypothalamus and speeds it’s way to the Pituitary gland that’s just a fraction of an inch away.

The Hypothalamus is a ‘sensitive’ organ. By this I mean it reacts to our senses, all six of them. Yes, there are 6, not 5. What we See, Hear, Taste, Smell and Touch are the commonly known (five) senses however the 6th sense that I’m referring to relates to the mind’s ability to create sexual excitation and function by means of fantasy, desire, memory, lust or libido. Whenever any of these six senses incites the Hypothalamus sexual magic typically ensues.

Under normal conditions, the Pituitary gland responds to the GnRH signal by secreting two other fascinating hormones; Luteinizing Hormone [LH] and Follicular Stimulating Hormone [FSH]; collectively known as the Gonadotrophins. Once released from the Pituitary, LH and FSH travel all the way down to the gonads, i.e., the testicles, in particular, the testicles’ Leydig Cells. When the Pituitary gland produces LH and FSH from the GnRH signal, and when the gonads respond to LH and FSH, this is called a “Positive Feedback”.  [Feedback literally means that the gonads and penis are positively reacting to the brains’ Hypothalamus and Pituitary hormonal messengers].

However, if the Pituitary fails to respond to GnRH, or the gonads fail to respond to LH and FSH, then this is called “Negative Feedback”; sometimes referred to as Down Regulation, a condition many steroid users and andropausal men are all too well aware of. Negative Feedback results in a disruption, cessation or disconnection between the internal linkage of the brain, glands, hormones, gonads and penis, and results in varying degrees of andropause, hypogonadism, impotence, or just plain-old ED!

As an FYI, this glandular-hormonal cycle is scientifically referred to as the HPTA or HPGA: Hypothalamic-Pituitary-Testicular Axis or Hypothalamic-Pituitary-Gonadal Axis.

But Wait! There’s More!

Once the gonads are stimulated by the gonadotrophins (LH + FSH) the penis is then prepped for sexual activity, as an essential influx of penile blood flow must be created. Blood enters the penis through the dilation [or widening] of the tiny circulatory vessels of the penis that fill up, expand and harden the penis’ internal (expandable) spongy chambers called the corpus cavernosum. These tissues are analogous to when a sponge has been soaked in water it grows more voluminous, heavier and harder, and when the water is squeezed out it dramatically reduces in size, weight and firmness. Simply put, the more blood that gets pumped inside the corpus cavernosum the harder and bigger the penis swells up.

This swelling-up effect is produced by the circulatory vessels’ bio-mechanically permitting blood to penetrate into the penis; called vasodilation. This vasodilation process is made possible by yet another chemical agent we naturally produce called Nitric Oxide [NO]. But you might of guessed, as we age, and with poor lifestyle habits, the volume and potency of NO, and many other hormones, decline.

NO is imperative for penile vasodilation while it is also instrumental in allowing another key erection-producing chemical to be released into the penile blood supply, it’s called Cyclic Guanosine Monophosphate (cGMP). cGMP is also necessary to obtain erections however it’s role may be even more important for sustaining them. This key bio-chemical assists in trapping the blood once it’s inside the penis’s corpus cavernosum to sustain its firmness and size.

Without NO and cGMP a man cannot achieve an erection nor will he be able to sustain it long enough to win praises from his lover. Unfortunately, cGMP is destroyed by another enzyme the body naturally produces called Phosphodiesterase-V; popularly known as the acronym PDE-5.  PDE-5 binds to and impedes the actions of cGMP. The trick is to block, delay and/or inhibit PDE-5 so the NO/cGMP-cycle can perform their tasks for obtaining then sustaining firm erections.

Made popular by their multi-million dollar TV ad campaigns are the prescription-only erection pills Viagra, Levitra and Cialis. All three of these synthetic drugs are PDE-5 inhibitors, and very potent ones at that. Their actions block the PDE-5 enzyme so the erection-producing chemicals NO and/or cGMP can carry out their roles in vasodilation of the penis.

Truth be told, I have a problem with doctors issuing prescriptions for erection pills without administering a complete examination to their andropausal-complaining male patients. Prescription erection pills only focus on the final stage of the HPTA cycle serving ‘only’ as PDE-5 inhibitors that have (temporary) influence. This approach, obviously, targets the symptoms of ED while it totally ignores the cause/s for why millions of men are experiencing andropause in the first place. The little head is having problems but it’s often what’s inside the big head that’s actually causing all the dysfunctions.

Let Mom Help!

There are plenty of success-proven ‘natural’ ingredients that holistically target male sexual potency and penile functionality. These marvelous nutritional gifts from Mother Nature nourish and vitalize various body organs like the hypothalamus, pituitary, testicles, and prostate, and also serve as natural PDE-5 inhibitors promoting the production and release of NO and cGMP that stimulates penile vasodilation. That said, it’s best to seek natural, safe, success-proven alternatives that nourish both the ‘causes’ and the ‘symptoms’ of your sexual health concerns. Solely relying on prescription erection medications, again, are only temporary, target the symptoms and create an array of sickening side-effects.

Sexuality is an incredibly complicated science. Please regard this article as a brief, incomplete depiction of this sophisticated topic. Use it to better educate you and your doctor. If you’re experiencing any sexual performance challenges, or smart enough to plan to prevent, seek professional medical help from skilled sexual-health practitioners.

Be a wise guy. Using your big head in a prudent manner will certainly benefit how your little one performs!

Wishing You the Absolute Best of Health!

John Abdo

——————– e n d ———————-

 John Abdo is an Olympic Strength & Conditioning Coach, Inductee into the National Fitness Hall of Fame, Award-Winning Health & Fitness Expert, and the author of the doctor-endorsed book, Ultimate Sexual Health & Performance™.  John is also the creator of Androzene® the high-potency male-potency formula men are relying upon to boost their sexual health and performances. The information contained in this article should not be construed as medical advice. For more information, please visit

June 8, 2012 Posted by | Performance Library | , , , , , , , , , , , , , , , | Leave a comment

When Women Were The Aliens

I began a career in strength coaching Olympic and professional athletes over 37 years ago. It wasn’t too long afterward that I also entered the fitness industry to instruct non-competitors as it was evident plenty of exciting new health and fitness trends were unfolding in the mainstream.

Back in the good ole days, I remember when fitness training centers segregated men from women dedicating alternate days for each sex, while Sundays were split in half; men in the morning and women in the afternoon. Much of that reasoning was financial – facility costs offered a much cheaper investment with one locker room and a couple of showers. The other reason was that men and women, so they believed, had totally different needs. This ‘specificity of needs’ lead to the invention and manufacturing of female-specific equipment; like the now popular ‘adductor machine’ many men wouldn’t ever consider using. However, as the mainstream caught the fitness bug, health centers around the country knew they were turning away potential member revenues due to their obsolete operational strategies.

This wasn’t the case in many sports training facilities. Let’s call this populace the hardcore or ‘competitor’ group. Sports like track and field, gymnastics, figure and speed skating, and volleyball, to name a few, have teams for men and teams for women who often (strength) trained in the same facility, at the same times and with the exact same exercises, drills and equipment.

Historically, it’s fair to say that men constructed much of the foundation for exercise development and technique that was fueled with the ambition, and often necessity, to strengthen of the human musculature. Perhaps the origin can be traced to a man’s genetic legacy as the strength-Gods were all men — Hercules, Apollo, Zeus, and Adonis, to name a few. The women who crept into the male domain, especially the weight rooms, received their education on basic-to-advanced level strength training and bodybuilding. It wasn’t too long that women commanded special techniques (and equipment) that would prevent, or undo, the unfeminine muscular hypertrophy that shortly followed.

As we’re often blamed, many men become creatures of habit and resist change. But as soon as leotards were invented no guy in his right mind would volunteer to police thong-clad females out of the gym. In fact, allowing women to train with men raised the (ego) bar to another level, which became, and still is, a great motivator.

‘Showing off’ is a terrific incentive to pump out more reps and manhandle heavier resistances. It’s also fair to claim that during co-ed training sessions stimulate upswings in naturally occurring androgenic-anabolic hormones, like testosterone, in both sexes. Perhaps Rocky’s trainer, Mick, was mistaken when he kept screaming at his prize fighter that “women weaken legs”.

The co-ed fitness revolution was officially in full momentum by the mid-80s. This phenomenon gathered scores of non-competitors, weekend warriors, and ‘females’, into one setting all motivated to achieve self-betterment, sexier and more athletic-looking bodies, and an improved quality of life.

In my opinion, women have not only spiced up the world of fitness they’ve also made it infinitely more creative and diverse. Unlike men – who basically work on their strengths, women have always approached fitness and body shaping with their ‘weaknesses’ as a priority. Women also enjoy dancing more than most men. So when women started to combine exercise with dance motions many men, especially the ones you’d label ‘gym rat’, wrote that off as a silly fad that would shortly die out. The skeptics were all wrong. Dance-fitness, and a plethora of other female-inspired exercises and routines, as we now know, has successfully evolved into high standard fitness sciences.

That said, men have learned a great deal from the alien invasion of women in our gyms. This especially applies to balancing out ones’ training, working on one’s weaknesses as a priority, and, no doubt, expanding our ranges of options for exercise and routines.

In addition to the already mentioned advantages, and much to everyone’s surprise, many solutions were becoming available for both the prevention and remedy to the chronic condition known as the ‘plateau effect’; AKA ‘hitting the wall’, AKA the ‘sticking point’. This was the result, and much of the credit to the female occupants in our gyms who turned things completely upside sown, and all while wearing thong-clad leotards. Who’d ever think it?

When results from training become sluggish, stagnant, or decline; i.e., the plateau effect, the prudent approach is to break old ‘stuck’ habits by challenging new techniques and strategies to provide the body, and the brain, with different patterns of actions; i.e., mind-muscle coordination or psycho-muscular facilitation. With the new energy and influence from the females, guys, even the macho ones, would cart their buttocks onto yoga mats, aerobic dance floors, and Pilates studios.

I must also add that women have taught men how to have fun during training replacing or, at least, redefining, the ‘no pain, no gain’ mentality by showing men how to have a good time in the gym as opposed to training like Rocky for each and every workout.

Numerous studies suggest that regularity in routines inevitably leads to imbalances, boredom, abandonment and even injury. Confusing a muscle and/or muscle group by applying new techniques by literally mixing things up stimulates new brain-nerve-muscle pathways of communication and the excitation of the homeostatic metabolic response mechanism that’s vital for recovery and consistent improvement.

Physiological Differences

Aside from their obvious physical, hormonal and sexual differences, men and women have (basically) the same muscular and skeletal anatomy. The main difference is women have a wider pelvis for child bearing, a Mother Nature design. Along with a wider pelvis come wider hips yielding an expanded angle of the femur bone starting at the ball-n-socket hip joint and traveling down the leg into the knee joint. This is known as the “Q-angle”; Q representing quadriceps, which are the four large muscles that rest on the top and sides of the longest and heaviest bones in the body, the femurs.

Understanding this anatomical fact, women are advised to focus a percentage of their conditioning to training all sides of their abdomen, mid-to-lower back, buttocks, hips, and legs. Lacking adequate strength and integrity, the pelvis and ball-n-socket hip joint inevitably break down for a high percentage of maturing females, something (I believe is) preventable.

Ironically, the entire region surrounding the pelvis also seems to befall the area where women collect most of their body fat. There’s a direct correlation between areas of the body that collect higher percentages of fat to weak underlying muscles, coupled, of course, with poor eating habits.

For men, need I say, they deal with love-handles, but there’s nothing lovely about them. The (main) underlying muscles for the love-handles are the obliques. These muscles are anatomical residents that surround the entire circumference of the core region of the body. The only skeletal support, or boney structures, in this region are the small vertebra of the thoracic and lumbar spinal column. Look at any laboratory skeleton and you’ll observe skeletal absence in this region of the body; and good reason why it’s often referred to as the body cavity or abdominal cavity; cavity meaning empty of bone. With a significant structural support void in our midsections, men, and women, must condition all sides of their midsections, or the area completely surrounding the spine on a horizontal plane and encompasses the entire upper ridge of the pelvis upward to the rib cage on a vertical plane.

If we compartmentalize the muscular anatomy in the midsection, the abs comprise (approximately) 20% – 25% of the core area of the body. So if one is striving to develop great symmetry in their midsection a 360º approach is essential. Put another way, the intelligent method to midsection training is to emphasize ‘all’ sides of this region; i.e., the abdominals, obliques, serratus, intercostals and lumbar erector tissues.

And the winner is . . .

Now that the ‘him’ vs. ‘her’ mindset is well behind us we can eagerly look ahead to even greater developments in the sports and fitness industries that inevitably result from a ‘working together’ campaign. Although men have passed many torches to women, especially from inside our weight rooms and gyms, it was the females who influenced an explosive expansion in the world of fitness that has paved the way into today’s enormous health and body consciousness phenomena.

Leotards or not, females are welcome to train at my gym anytime!

Best of Health & Success!

John Abdo


John Abdo is an Olympic Strength & Conditioning Coach, Award-Winning inventor of fitness equipment like The AB-DOer® and Inductee into the National Health & Fitness Hall of Fame. For more information please email John at:

June 8, 2012 Posted by | Performance Library | , , , , , , | Leave a comment

Your Family’s ‘Home’ Gym

Your Family’s ‘Home’ Gym

By John Abdo

Many believe that adults and children should exercise separately and with their own (specialized) exercises and equipment. However, with today’s fast-paced lifestyles, convenient and group (family) activity sessions enables parents and their children to enjoy the extraordinary benefits the fitness lifestyle offers while creating lifelong bonding experiences.

Although there are plenty of formal, and expensive, machines and methods we can choose to strengthen and shape our bodies, it’s imperative parents become creative and improvise new approaches toward family fitness activities.

So as we’re affixing our thinking caps let’s reveal some (unconventional) paraphernalia we can utilize to improve our families’ health and appearance. There’s no need to fret if you don’t own any fancy equipment. I did mention we’d improvise, so let’s make use of typical household items. Here are some examples:

Get on the stick:      Not the Wicked Witch’s stick from the Wizard of Oz, but rather a broomstick. This typical household item makes an awesome fitness tool. Use it to stretch the body and to mimic any barbell exercise by pretending it weighs 100 lbs, or more. The ‘pretending’ part is a unique method for training the brain that sends powerful nerve impulses to the contracting muscles without unnecessary overloads. Curl, press, pull, lunge walk and squat with the broomstick to realize terrific muscle-toning benefits.

Bottoms’ up:      Instead of discarding those empty gallon cartons of milk turn them into dumbbells just like the fancy ones you use in a health club but these are shaped a bit more oddly. With six empty cartons you can make three pairs of dumbbells. The first pair is filled with water, dirt or sand to approximately three inches from the bottom. The second pair is filled halfway while the third pair is your heaviest set yet as they’ll be filled to the max. Like the broomstick, you can mimic any (dumbbell) exercise except this time there’s no pretending about the resistance because these weights are real!

Cushy Tushy:      Grab a sofa cushion and squeeze it repetitiously. Squeeze it with your hands in front of your upper body to exercise your arm, chest and shoulder muscles, or place the cushion between your legs while seated to exercise your thighs, groin, hamstrings and buttocks. A repetitive squeeze-and-hold technique will deliver great results.

Squeeze Ball:      Grab a ball; i.e., tennis or racquetball ball, or any shaped nerf ball, and squeeze it repetitiously to work the muscles of your fingers, hands, wrists and forearms. By strengthening these body parts you’ll have a much greater chance at succeeding with gripping events, like swinging a tennis racquetball, baseball bat or golf club. As a bonus, household chores like vacuuming, raking, window washing and opening stubborn cans of pickles, become easier too.

Family Planner: Keep a journal that your family frequents and makes regular contributions into. The mission is to record physical activity and eating habits for each day then sum things up at the end of each week. You can even insert newspaper or magazine clippings on nutrition and fitness, and also post success stories for inspiration. Periodically, have a family member read from this journal to reminisce and discuss forthcoming plans while motivating each other to continue to persevere toward achieving all your goals.

Team Captain: Once your family team is established select a new captain each week. The primary role of the captain is to take on the responsibility of holding the teammates accountable for their commitments. Responsibility strengthens character while teaching is one of the best ways to learn. As the teams’ captain, that role also requires that person (adult or child) to serve as the team’s motivator, mentor, drill sergeant and disciplinarian, characteristics that will improve dignity and dependability.

Max Out Day: Select one day out of the week that’s specifically designated for everybody in the family to push themselves harder than before. It could be something new, like a long hike in some unexplored location, or a familiar activity that’s applied with extra vigor, or completed in a faster time. The objective is to establish a healthy ‘competitive’ atmosphere between family teammates and to encourage each member to ‘out-do’ (or ‘best’) themselves as the conditioning process endures.

When approached creatively and enthusiastically, achieving and sustaining a healthy and in-shape condition is an enjoyable and rewarding process for parents and their children. The excuses of no equipment, no time, and no money are ‘no’ longer justifiable. Improvise your way to greater health and take your family along for the ride of their lives.

Most of all, enjoy the process and have fun!

John Abdo


John Abdo is an Olympic Strength & Conditioning Coach, Award-Winning inventor of fitness equipment like The AB-DOer® and Inductee into the National Health & Fitness Hall of Fame. John is also the co-developer of the popular male-performance formula Androzene®. For more information please email John at:

June 8, 2012 Posted by | Performance Library | , , , , , , , | Leave a comment

The Psychology of Fitness & Supreme Fat Loss

Applying the Universal Law of Cause & Effect to the Physical Body

By John Abdo

You’ve been watching what you eat. You’re even making conscious efforts to read labels before purchasing groceries, and making special requests when ordering food in restaurants. You’re exercising and actually making a habit of it. Some of you, I’ll bet, have purchased some exercise equipment from an infomercial; maybe it’s one of mine? Others are supplementing their eating with nutritional or weight-loss products. But with all your efforts there’s still something missing as looking or feeling your best is somehow eluding you.

It’s no secret that many people are doing what they feel they should be doing to lose weight, reshape their bodies and boost their energy and health but are left dissatisfied or frustrated. The solution doesn’t always lie in what you’re doing; it actually lies within the proper attitude, as “doing” is the physical part while “thinking” and your levels of motivation and enthusiasm are the psychological one.

In studying the habits of people; why they succeed or fail, personally or professionally, ultimately, it’s revealed that their attitudes or psychological demeanor is what [really] propagates their results. If they desire a change in results, people must change their mindset to correspond with the ideal outcome they’re striving for. Once the mind is aligned for success each [physical] action is stimulated with a higher degree of mental power, and successful results are not just possible, they’re inevitable.


To achieve then sustain positive results, either psychologically and/or physical, one must first determine their motives for exerting themselves to accomplish their goals in the first place. Is the mind fueled with a “have to” attitude or is it motivated with a “want to” attitude? There’s a huge difference between the two. In delving deep into the psychology of both, “have to” and “want to”, both of these emotional states are polar opposites that, as a coach, I can make, with a high degree of accuracy, very predictable [and contrasting] consequences to one’s physical and mental exertions.

Think about it. When you “have to” do something it’s mostly because somebody else is demanding you to do so or you’ve been backed into a corner and have no other choice. “My doctor keeps telling me that I have to lose weight otherwise serious medical complications are in my foreseeable future”. Comparatively speaking, “I want to lose weight so I can have more energy, and be healthier and more productive for my family, kids and business”, yields positive, long-term results as those objectives are fueled with enthusiastic mental energy.

What initiates then sustains positive successful actions is proper thought. To produce successful results one’s mentality must be fueled with a “want to” attitude. Those who endure the process of getting back into shape or losing fat with a “have to” attitude struggle to attain any level of achievement which is often temporary due to lack of a positively charged sustaining motive, hence the infamous “yo-yo” syndrome.


Aside from doing-what-it-takes to assume a “want to” attitude, the next step is to place emphasis on the cause of the condition you’re striving for. Most people striving for physical betterment are always thinking weight loss, or fat reduction.  This objective obsesses their mind while that’s all they think about, seek, ask for and pursue. People persistently ask their trainers and mentors, “How can I lose weight?” or “How can I get rid of my fat?” But what’s amazing is that you hardly ever hear people ask, “How can I get healthier, stronger, more energetic and powerful?” These are the true states of body and mind that yield ultimate success.

Many people then are only focusing on the effects of their condition, while ignoring the cause[s]. Being overweight or out-of-shape is a ‘symptom’, ‘effect’ or ‘result’. Effects are directly linked to a very specific cause, or causes. Amazingly, with just a tiny shift in the thought process, shifting much of the emphasis away from the effects by focusing on the cause, people begin to actualize consistent dramatic results beyond their wildest imagination.

Mind over Matter:  And your body is the matter

The flaw in approaching fitness with only a “losing fat” attitude per se is it’s a superficial approach to what’s really a much deeper, internal issue. We all know that there are plenty of diets, exercise programs, devises and potions designed to address the effects of obesity and an out-of-conditioned body. But to obtain then maintain a lean and healthy body one must mentally and physically perform the tasks that are required to cause a lean and healthy body to transpire.

When you think of it, there are plenty of great looking people who never really focus on their appearance or body fat per se, but they look absolutely terrific. Many athletes are prime examples. Most of these elite members of our society focus solely (entirely) on performance when they’re training. By placing emphasis on strength, dexterity, coordination, stamina, agility, recuperation, internal fortitude and other physical attributes, awesome physical [exterior] appearances manifest automatically, and much without paying attention to the specific elimination of excess body fat. Losing excess body fat then is the bonus to performance conditioning. Athletes do not win competitions by their appearances; it’s their mental and physical skills that bring home the Gold.

Be a Doer

Losing fat weight is actually about strengthening and energizing your muscles, or the ‘internal’ engines of the body. Now don’t feel that you need to convert yourself into a bodybuilder. Fact is, muscle development must be focused on, not the fat, as muscle is the only functional tissue in the body that makes fat burning possible in the first place. During activity, the body shuttles fat [and sugars] into the muscle to serve as fuel for movement. With an increase in activity you have an increase in fuel-expenditure, or fat burning.

So take the pressure off yourself, and refocus your efforts off your fat. Instead, work yourself from the inside out and develop a powerful strong body that burns fat easily and allows you to live your life with vibrancy, endurance and supreme levels of productivity!


John Abdo is an Olympic Strength & Conditioning Coach, Award-Winning inventor of fitness equipment like The AB-DOer® and Inductee into the National Health & Fitness Hall of Fame. For more information please email John at:

June 8, 2012 Posted by | Performance Library | , , , , , , , | Leave a comment

Cellular Integrity and The Role of Antioxidants

Cellular Integrity and The Role of Antioxidants

By John Abdo

Antioxidants are powerful microscopic wonders found in many of the foods we conveniently have available to us. We cannot live long without these gifts from Mother Nature, and if we did survive without them, we would not live well.

Antioxidants provide the trillions of cells that comprise our body and brain with and protection from toxic invaders. They are best known for combating Free Radicals, noxious enemies that attack our cells that result from junk food, pollution, drugs, stress and other unhealthy causes.

ANALOGY: Let’s take a fresh apple and slice it in half. One half we’ll enjoyably eat while the other half we’ll leave on the counter-top, “exposed”. In just a short period of time, the uneaten half of that apple clearly shows signs that a cellular decaying process has begun, as the apple starts to turn brown evident that it’s quickly dying. Uneatable by our standards, we’ll toss the uneaten half of that apple into the trash and cover it up. Amazingly, and shockingly, in a couple of short days we’ll notice a swarm of tiny flies living in and flying around that half apple, along with a multiplying population of slimy little critters [called maggots] crawling all over it. So how did all this happen? It’s the result of a radical invasion.

The same comparison applies to our cells. If they are left exposed, and not given their proper source of protective and vital nourishment, they will undergo a degradation process prompted from an attack by radical invaders. Unless and until antioxidants come to the rescue the dying cells are doomed, so it’s a healthy and wise practice to consume antioxidants as a daily regimen to maintain cellular integrity.

The great news about foods that contain antioxidants is that most of them taste terrific while those that don’t {individual preference} can fortunately be prepared in alternative ways to make them tasty. When you think you’re low in consuming antioxidants, or just want to bump up your consumption as an insurance policy for your own body, here’s a few nutritious and delicious chooses you can add to your meals or consume alone as healthy snacks.


Blueberries: TASTY: Possess amazing abilities to enter brain cells for improvement in memory and mental functions, and are also extremely helpful for the eye health.

Oranges: REFRESHING: An over-whelmingly popular, and potent source of Vitamin C that’s essential for heart and lung health, kidneys, bones and more.


Broccoli: CRUCIFEROUS: Has amazing cancer-fighting properties that protect cellular DNA. Plays a significant role in maintaining healthy hormones especially as person ages.

Carrots: PERFECT SNACK: An incredible root plant that strengthens the immune system, prevents lung cancer, and promotes overall health to the skin, eyes, lungs and intestinal tract


Green Tea: INVIGORATING: A terrific energy booster that fights free radicals and improves nervous system health. Also used successfully in fat loss programs.

Garlic: FLAVOR-FULL: One of the best-known natural antibiotic sources that has powerful antioxidant properties. This herb is terrific for preventing and treating colds and flu, treating acne, and controlling cholesterol levels.


John Abdo is an Olympic Strength & Conditioning Coach, Award-Winning inventor of fitness equipment like The AB-DOer® and Inductee into the National Health & Fitness Hall of Fame. John is also the co-developer of the popular male-performance formula Androzene®. For more information please email John at:

June 8, 2012 Posted by | Performance Library | , , , , , , , , , , , , , , , , , , , | Leave a comment